Often, when we think of “superfoods” we think of special little bags of exotic seeds or berries, always priced over $20-something for a few ounces. Because we are conditioned in our Western culture to look at nutrition in separate pieces, instead of the whole picture, many of us would typically purchase a little bag of super food exotic something, sprinkle it over whatever, add sugar, and voila- kind of like taking a pill for the indigestion caused by the dinner we just ate. “A lot of people have unrealistic expectations about these (super) foods, thinking they’ll be protected from chronic diseases and health problems,” Kris-Etherton told Heart.org. “They may eat one or two of these nutrient-dense foods on top of a poor diet.” In order to avoid falling into this pattern, you need to look past the super marketing and cool packaging of the superfoods trend, and learn how to incorporate seasonal, everyday super foods into your everyday lifestyle.
10 Superfoods for Your Autumn Grocery List
The fact is, many of the most common fruits and vegetables that we all grew up eating can be considered a “superfood,” which is basically just a whole food that is more nutrient dense in some way. According to a recent blog published by AFPA (American Fitness Professionals Association), here are 10 superfoods for your autumn grocery list that you can find at the market and enjoy right now. See if fitting these into your menu every week makes a difference for you.
1. Cauliflower
Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It is a very good source of choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin. Additionally, it is a good source of vitamin B2, protein, vitamin B1, niacin, and magnesium. Cauliflower is surprisingly versatile and has recently become a very popular meat alternative with chefs who are racing to keep up with the vegan movement. You can check out my blog for some recent creative cauliflower recipes.
2. Brussels Sprouts
Brussels sprouts aren’t among the most well-loved vegetables. But that’s because most people just try to hard to make them taste good, instead of just embracing their simple nature. As a member of the nutritionally potent cruciferous family, they’re worth a place in your healthy diet. They are an excellent source of vitamin C and vitamin K. They are a very good source of numerous nutrients including folate, manganese, vitamin B6, dietary fiber, choline, copper, vitamin B1, potassium, phosphorus, and omega-3 fatty acids. The best way to enjoy them is steamed and drizzled with healthy oil and sea salt, or tossed in coconut butter. Or just throw a handful into your morning green smoothie and your taste buds won’t even know they are in there. Keep it simple and enjoy!
3. Winter Squash
Coming in at number 3 of our 10 superfoods list is winter squash. This is an amazing superfood, especially for vegans, because it’s a rich non-animal source of omega-3 fatty acids, which help with brain acuity and joint lubrication, and improves recovery time if you’re on an exercise regimen. Even if you’re not vegan, though, you should get plenty of winter squash in your diet.
4. Kiwi:
Although it seems like a summer fruit, kiwi is actually a cool weather crop and is at peak season and widely available in autumn. Kiwifruit is an excellent source of vitamin C and vitamin K as well as a very good source of copper and dietary fiber. It is also a good source ofvitamin E, potassium, folate, and manganese. Kiwi is known to help support energy.
5. Apples:
Apples contain tons of antioxidants, helping your cells fight free radicals and reducing the effects of aging. Eat them regularly cooked, raw, or juiced. However you do it, be sure to eat the skin … that’s where the heart-boosting flavonoids are. Check out my last article, Do Multivitamins Work that discussed how getting your vitamin C from a fresh, raw apple can have many, many more benefits than getting it from a vitamin pill.
6. Turnips:
Turnips are not exactly winning any popularity contests, but don’t take them for granted. Turnips provide a high amount of nutrients for a low amount of calories. The leafy greens of the turnip are also edible and provide a plethora of health benefits. Their hefty load of vitamins includes A, B, C and K, and they also offer lots of fiber. If you spend a little time noodling around for recipes, you will find that there are quite a few ways to enjoy turnips. Try roasting turnip chunks with olive oil and pureeing them, or steaming their greens and drizzling with garlic oil.
7. Pomegranates:
Pomegranates always made me happy as a kid, before I ever learned of their nutritional superiority in the food kingdom. Pomegranates are considered one of the best sources of omega-5 fatty acids, and they have very high levels of antioxidants. Pomegranate seeds make awesome sprinkles and garnish for everything from frozen desserts to salads. The next time you have a Mexican dish with mole sauce, try sprinkling some pomegranate seeds for a nice, sweet, finishing balance to the dish.
8. Sweet Potatoes:
Sweet potatoes and yams have a history of being good for you, especially if you’re female (it reduces the risk of diseases such as breast and ovarian cancer), but it turns out they’re a superfood too. Fiber, iron and more than 400% of your RDA of vitamin A are among sweet potatoes’ many nutrients. I use sweet potatoes in everything from tacos or enchilada filling to a great base for a vegan entree.
9. Parsnips:
Ever noticed that white carrot looking thing that sits in the shadow of the carrots at the market? What is that thing anyway? It is actually a parsnip, and quite a superfood, I might add. Parsnips contain a wide variety of vitamins, minerals and nutrients, including dietary fiber, folate, potassium and vitamin C. According to the Harvard School of Public Health, the main health benefit of including fresh produce like parsnips in your diet regularly is that the nutrients consumed can significantly reduce your risk of a number of serious medical problems.
10. Grapefruit:
And last but not least on the autumn list of 10 superfoods…the grapefruit! This bittersweet fruit has made nutritional power. It’s high in vitamin C and lycopene, and also contains pectin, which has been shown to lower cholesterol. Now that you have a better understanding of the words “super foods”, and that it doesn’t mean planning a Himalayan exposition or joining an expensive on-line buyer’s club, why not give your wellness and weight management objectives an awesome edge buy including these 10 superfoods into your regular diet this season. And if you’d ever like to discuss your health and wellness goals, and how you can use optimal nutrition to your benefit, you can schedule a complimentary nutrition coaching call with me. Schedule that right here!
